Stretches*

Important Stretch Points!
  • Move slowly! Be gentle.
  • If it hurts, stop; don't try to stretch through pain.
  • Breathe into the stretch: in through your nose, out through your mouth. Do not hold your breath!
  • Hold each stretch for 10-30 seconds.
 
1

Shoulders & Upper Back Stretch

  • With arms at the vertical position and fingers interlocked, inhale deeply and slowly exhale as you lean to one side.
  • Inhale as you return to the upright position.
  • Repeat to the other side.
2
3
 
 
1

Isolated Rear Shoulder Stretch

  • Bring one arm perpendicularly across your chest. Take the other hand and gently apply pressure to the stretch.
  • Repeat to the other side
2
 
 
1

Neck Stretch

  • Begin by tilting your head to one shoulder (ear to shoulder).
  • Very slowly allow your head to hang, then gently roll it to the other side (ear to shoulder).
  • Continue to breathe normally as your head rolls side to side.
2
3
 
 
1

Hamstring, Glutes, & Lower Back Stretch

  • Start in an upright standing position with legs together. Do not lock your knees!
  • Slowly bend over at the hips while exhaling until fully relaxed at the bottom position of the stretch.
  • Wrap your hands around your shins as you hold the stretch
 
1

Hamstring, Glutes, & Lower Back Stretch

  • Begin in an upright position with legs apart and knees slightly bent then slowly bend over at the hips as you exhale.
  • Inhale at the bottom of the stretch then exhale as you rotate your upper body gently to one leg.
  • Rotate upper body to the center then repeat the stretch with the other leg.

*Remember to move slowly back to the upright position to avoid a head rush!

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4
 
 
1

Inner Thigh, Hamstring, & Glutes Stretch

  • Start in an upright position with legs apart and knees slightly bent.
  • Bend slowly at the knee, placing your elbows on the inside of the knees while gently applying outward pressure. Do not bend your knees past your toes!
  • Continue dropping the glutes while maintaining your torso in an upright position (as best as you can) until you feel the stretch in your inner thighs.
2
 
 
1

Calves, Hamstring, Glutes, Back & Neck Stretch

  • Begin seated with legs straight out in front of you and as you inhale extend your arms vertically above your head.
  • Slowly exhale as you drop your chest to your knees.
  • Continue going down until you feel the stretch. If you can drop all the way hold on to your legs or feet and then slowly lower your head.
2
 
 
1

Pigeon Yoga Stretch

  • While bending your front leg, place the other leg directly behind you as straight as you can.
  • If you can hold this 1st position comfortably, the 2nd position (advanced) would be to drop your chest towards your front leg.
  • Move slowly in and out of position. Once you have completed one leg, switch and stretch the other leg.
2

*The goal is to square your hips to the floor. Depending on your degree of flexibility, the angle of the front leg and how straight the back leg is will vary.

 
 
1

Seated Leg Stretch

  • In a seated position, place your legs as far apart as comfortably possible while keeping the back of your knees flat on the ground.
  • Exhale as you gently lower your chest to one leg and hold in a comfortable position.
  • Inhale as you raise your body and repeat the movement to the center. Switch to the other leg and repeat.
2
3
 
 
1

Upward Facing Dog Yoga Pose

  • Start by laying flat on the floor with your hands in a push-up type position (fingers forward).
  • Take a deep inhale then press your torso upward as you exhale. Keep your hips on the ground and biceps forward.
  • If you are unable to press up with your hands in this position you can simply rest halfway on your forearms instead. Hold until you feel the stretch.
2

*The focus of this stretch is in the abdominal and lower back areas.

 
 
1

Downward Facing Dog Yoga Pose

  • Start by laying flat on the floor with your hands in a push-up type position (fingers forward).
  • Take a deep inhale and as you exhale push your glutes into the ceiling while keeping your heels to the ground and shoulders towards your legs.
2

*You can go from Upward Dog to Downward Dog and repeat as a great way to stretch and warm up your body!

 
 
 
 
 

*Please do all of the fitness stuff at your own risk.

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